VITAMIN CONTENT OF ORDINARY FOODS — 























































































\ By | Cc G (Bz) D A By | Cc G (Be) D 
FOOD AMOUNT FOOD AMOUNT 
In International Units except G, In International Units except G, 
given in Sherman-Bourquin Units* given in Sherman-Bourquin Units* 
) | 
Apples 1 medium-sized 100 20 250 30 Kidneys 4 cup, serving 830 95 860 
Asparagus, fe 
green Ga7aetalice 430 100 350 Lemon juice 2 tablespoons 300 
Bananas 1 medium-sized 375 25 200 40 Lettuce, green |3 large leaves 1,500 15 125 30 
Beans, nav Y cup, baked 70 50 
: z, ee Liver, beef 4-ounce serving] 12,000 150 200| 1,000 
Beans, string Y% cup cooked, 
incl. liquid 450 45 80 Orange juice {7 ounces 200 60| 1,200 70 
Beef, lean Average serving 70 40 100 Parsley ieailennoon 900 50 
Beets (roots) \% cup, cooked 35 100 50 chopped 
Beet tops Ve cup, cooked | 12,000 320| 250 Peas, green — | cup, cooked 800} 100) 150; 100 
Bread, white Peaches, fresh |1 medium-sized 700 10 140 
(with milk 1 slice (1 ounce) 5 6 20 yellow 
solids) =a 
Peanuts 4 cup, chopped 85 100 
Bread, whole- : ———— 
wheat 1 slice 6 25 25 Peppers, green |1 medium-sized 600 2,000 
Broccoli Y% cup, cooked 8,000 440 220 Pineapple juice, 
canned Y% cup 130 So 350 10 
Brussels Sprouts |14 cup, cooked 250 900 a 
Pineapple, 2 slices with 100 30 200 10 
Butter Usual square, canned juice 
V4 ounce 150 11 14 8 a 
Pork, lean Roasted, 4 360 110 
Cabbage, green|!4 cup shredded 550 30 600 40 ounces 
raw as 
Pork chop 1 small, fried 300 90 
Cabbage, a 
cooked Y% cup Tes 750 Potatoes, white |1 medium-sized 80 50 400 40 
Cantaloupe Medium-sized 550 % 400 1 medium, 
half Potatoes, sweet cooked in 5,200 30 250 50 
(yams) jacket 
Carrots Y% cup, cooked 3,200 10 35 40 —_—_—_— 
Prunes Y% cup, cooked 2,500 85 204 60 
Carrots, raw 1 large, 3% K 
ounces 3,850 ip 70 50 Salmon, canned |314 ounces 250 US 80 400 
red (34 cup) 
Cauliflower Y% cup, cooked 50 30 600 60 
: Spinach Y% cup, cooked | 17,000 25 450 100 
Celery, green |2 average stalks 300 30 
Squash, Hub- 4-ounce por- 
Chard, Swiss Y% cup, cooked 12,000 320 250 bard tion, cooked 2,200 Ww 90 
Cheese, cheddar|34-inch cube 400 30 Tomatoes, ripe |4 cup, cooked 1,050 xe) 300 
or canned 
Cream, light 1 tablespoon 150 8 : 
Tuna, canned 314 ounces 8,900 33 33 50 
Cream, heavy |1 tablespoon 340 8 (34 cup) 
Dandelion Turnips 1 medium-sized 40 360 20 
greens Y cup, cooked | 18,000 700 US) 
- : Turnip greens 4 cup, cooked 7,000 12 350 260 
Eggs 1 whole egg 600 15 60 8 i 
Whole-wheat 
Fish, lean (not cereal l-ounce serving 48 27 
the oily types)|4 ounces, fried 65 - 
; Whole-wheat 1-ounce 61 30 
Grapefruit One-half 40} 1,200 40 fortified with serving 
5% wheat 
Grapefruit juice |4 cup, canned 12 700 45 germ 
Grapefruit juice | cup, fresh 12 850 45 Yeast 1 cake, com- 3,100 150 50 400 
Deh pressed 
Kale YZ cup, cooked | 20,000 12 720 200 
*Some nutrition charts give Vitamin G (B2), Riboflavin, in micrograms: 1 microgram equals ¥% Sherman-Bourquin Unit. 
(Material in this table courtesy of Better Homes & Gardens) 
30 SEED TRADE 








